The Bear Back Blast

AO: Camp Willis

QIC: Frugal Macdoogal

PAX: Grovetucky, Mariah, Wildebeast, Hack, Creepers, Rash, Bootleg, Mogul, Ballbearing, Teach, Dimon

12 Strong got better this morning at Camp Willis as we took on the Century Club workout.

Quick disclaimer then mosey to the track.


SSH x 10, Good Mornings x 10, Willie Mays Hayes x 10, BAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10


10 Flutter Kicks, run 100 meters, 90 American Hammers, then run 100 meters back

20 Deep Squats, run 100 meters, 80 Hip Thrusters, then run 100 meters back

30 Single Leg Donkey Kicks (each leg), run 100 meters, 70 Mountain Climbers, then run 100 meters back

40 Merkins, run 100 meters, 60 Gorilla Humpers, then run 100 meters back

50 Carolina Dry Docks, run 100 meters, 50 Jump Squats, then run 100 meters back

50 Jump Squats, run 100 meters, 50 Carolina Dry Docks, then run 100 meters back

40 Gorilla Humpers, run 100 meters, 60 Merkins, then run 100 meters back

30 Mountain Climbers, run 100 meters, 70 Single Leg Donkey Kicks (each leg), then run 100 meters back

20 Hip Thrusters, run 100 meters, 80 Deep Squats, then run 100 meters back

10 American Hammers, run 100 meters, 90 Flutter Kicks, then run 100 meters back

Plank and wait

100 meter sprints x 4

Mosey back to the parking lot for COT

Here’s the quote I shared from Henri Nouwen: “More and more, the desire grows in me simply to walk around, greet people, enter their homes, sit on their doorsteps, play ball, throw water, and be known as someone who wants to live with them. It is a privilege to have the time to practice this simple ministry of presence. Still, it is not as simple as it seems. My own desire to be useful, to do something significant, or to be part of some impressive project is so strong that soon my time is taken up by meetings, conferences, study groups, and workshops that prevent me from walking the streets. It is difficult not to have plans, not to organize people around an urgent cause, and not to feel that you are working directly for social progress. But I wonder more and more if the first thing shouldn’t be to know people by name, to eat and drink with them, to listen to their stories and tell your own, and to let them know with words, handshakes, and hugs that you do not simply like them, but truly love them.”

We live in a world where people are struggling – and we have the opportunity to help bring healing and hope simply by showing up. We get bogged down with big plans, yet God does something with the little moments. An impactful part of Jesus’s ministry was that he gave people worth and value through his words and actions. He showed up in the lives of people and showed them a love they had never experienced before.

One thing I love about F3 is the family it is. It’s awesome to show up at a place where you know no one and feel a sense of belonging. Thanks for allowing me to lead this morning Columbus and more than that, for pushing me to be better.

Till Next Time,


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